When I first graduated from chiropractic school, concussions were discussed, but they weren’t the hot topic they are today—and for good reason. Over the years, we’ve learned just how much even a “mild” concussion can impact the brain long-term. We see it in professional sports, everyday accidents, and in patients who struggle with symptoms for months or even years.

At our clinic, we treat many patients dealing with post-concussion syndrome (PCS). Some recover quickly, while others face ongoing headaches, dizziness, fatigue, and memory issues. The good news? Recovery isn’t just about rest—it’s about taking a well-rounded approach that includes diet, supplements, and targeted therapies.

What Is a Concussion?

A concussion is a mild traumatic brain injury caused by a sudden impact or jolt that disrupts normal brain function. This can happen from a direct blow to the head, a fall, or even a rapid whiplash motion that shakes the brain inside the skull. While many people recover within a few weeks, others experience persistent symptoms, which is known as post-concussion syndrome. These symptoms can include:

• Headaches or migraines
• Dizziness and balance issues
• Memory and concentration problems
• Sensitivity to light and noise
• Fatigue and mood changes

If these symptoms linger beyond the expected recovery period, additional interventions may be needed to help the brain heal properly.

The Role of Diet in Brain Recovery

Reducing inflammation is key to concussion recovery, and diet plays a major role. We educate our patients about this, but we understand that changing dietary habits is often the hardest part of the process. An anti-inflammatory diet, like the Mediterranean diet, can help support brain function and recovery. This includes nutrient-rich foods such as:

• Fruits and vegetables
• Whole grains
• Nuts and seeds
• Healthy fats (olive oil, avocados, fatty fish)

On the other hand, processed foods high in sugar, trans fats, and artificial ingredients can increase inflammation and slow recovery. While some research suggests alcohol and dairy might have negative effects, we caution against overly restrictive diets. Instead, we encourage patients to focus on a balanced diet combined with stress management, which leads to better recovery outcomes.

Scientific research backs this up. A study in Frontiers in Neuroscience found that mice fed a diet rich in fruits and vegetables had improved neuromotor function and reduced inflammation after a brain injury.

Omega-3 fatty acids, found in foods like salmon, walnuts, and flaxseeds, are also beneficial. They help reduce inflammation, repair neurons, and support brain cell communication. Research shows that including Omega-3s in the diet aids recovery and promotes long-term brain health.

Supplements for Post-Concussion Recovery

Beyond diet, we often recommend our patients supplements as part of a concussion recovery plan. These are not a substitute for proper nutrition but rather an added support to provide the brain with essential nutrients for healing.

One of the most effective supplements we suggest is Omega-3 fatty acids, found in fish oil, flaxseeds, and walnuts. Omega-3s are essential for maintaining brain health, reducing inflammation, and promoting neuron repair. They also support the creation of new brain cells, which is critical for recovery.

By enhancing cell membrane fluidity, Omega-3s improve communication between brain cells and help combat oxidative stress, which can worsen concussion symptoms. We recommend high-quality Omega-3 supplements, such as those from AquaOmega, which are rich in EPA and DHA—key fatty acids that promote brain integrity and function. Incorporating Omega-3s into a recovery plan can help reduce neuroinflammation and support long-term brain health.

Beyond Diet and Supplements

While nutrition is important, concussion recovery requires a well-rounded approach. At our physiotherapy clinic, we create personalized treatment plans that may include:

• Vestibular and balance exercises to improve coordination and reduce dizziness
• Cognitive rehabilitation to enhance memory and focus
• Physical therapy to address posture issues, chronic pain, and mobility concerns

We also emphasize stress management techniques, such as mindfulness, meditation, and breathing exercises. Stress can slow down recovery, so learning how to manage it effectively can make a big difference.

Moving Toward Recovery

Recovering from a concussion is rarely a linear process. While some individuals heal quickly, others experience persistent symptoms that interfere with daily life. The frustration of ongoing headaches, dizziness, or cognitive fog can be overwhelming, making it easy to feel stuck. But recovery is possible, and the key lies in taking a comprehensive approach.

When I first graduated from chiropractic school, concussions weren’t at the forefront of medical discussions. Today, we understand just how deeply even a mild traumatic brain injury can affect long-term brain health. Through years of working with post-concussion patients, we’ve learned that rest alone isn’t enough—true recovery requires a strategic combination of nutrition, supplementation, and targeted therapy.

We’ve seen firsthand how anti-inflammatory diets rich in whole foods and Omega-3 fatty acids help reduce brain inflammation and accelerate recovery. Supplements provide additional support, giving the brain the essential nutrients it needs to heal. And beyond diet, vestibular rehabilitation, cognitive therapy, and stress management techniques play an important role in restoring balance, focus, and emotional well-being.